Read: 12-Minute Core-Strength Yoga Sequence for Real People

Are you a real person? Me, too! I often feel pressed for time, and I certainly have a real body; that doesn’t mean I shouldn’t keep my core strong. I do that by taking and teaching Pilates classes and supplementing that with a home practice like this one I wrote up for Yoga Journal.

Core strength is a beautiful thing—but not for aesthetic, Instagram-worthy reasons. It’s about having the control and support to engage in whatever you like to do (run along the local trail, play tennis, build furniture) without strain or injury. It’s not about what’s on the outside, padding and all; it’s about building strength on the inside, through the belly, side waist, glutes, and back.

I know, I know. You’re wary of adding a new routine to your packed schedule. Well, there’s good news: Hold each of these poses for up to a minute, resting as needed, and you’ll wrap up the whole sequence within 12 minutes. Do it three times per week, and you might be surprised at how much core strength you can gain with only about 30 minutes of focused work each week.

You can see the entire sequence here, and follow along. And if you’re in New York City or want to be, I’ll be teaching these and similar doable moves for core strength for real people at Yoga Journal LIVE! on Friday, April 8, at 5:30 p.m. You can save 15 percent when you sign up by using the code SAGE. Register here.